Visit the new Coach's Blog for movement instruction, motivational words, and general ass-kicking. Welcome 
Derby City CrossFit
909 E. Market St.
Louisville, KY 40206
Call: 502.641.2980
Email: info@dccrossfit.com
Mon-Fri : 5:30a-10:30a; 3p-8p
Sat : Check Website
Whether you need a running club, Olympic strength training, powerlifting, pylometric explosion practice, individual sport training, runner's technique work, or just a more community-oriented health & fitness gym - you can get it all at Derby City CrossFit. Important Events CLYDESDALE GAMES
Sat & Sun, September 11 - 12
$50
This is a competition for the heavier athlete. Males must be 205lbs and females must be 135lbs with three weight classes per gender. This competition gives the larger athlete an opportunity to compete with people closer to their size and physical abilities.
Register Here!
CrossFit Endurance Certification
Fri & Sat, November 6 - 7
9a - 4p both days
$595
Register Here!
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Monday 2/1/10
CF Games
Overhead Squats 3×15
Rest as needed, then:
2K Row and AMRAP Double Unders in 10 minutes
Strength
Good Mornings 3×15
WOD
2 Burpees/5 DU’s (or 20 Singles)
2 Burpees/10 DU’s (or 40 Singles)
2 Burpees/15 DU’s (or 60 Singles)
2 Burpees/20 DU’s (or 80 Singles)
2 Burpees/25 DU’s (or 100 Singles)
2 Burpees/30 DU’s (or 120 Singles)
2 Burpees/25 DU’s (or 100 Singles)
2 Burpees/20 DU’s (or 80 Singles)
2 Burpees/15 DU’s (or 60 Singles)
2 Burpees/10 DU’s (or 40 Singles)
2 Burpees/5 DU’s (or 20 Singles)
CF Endurance
Here
10 Tips for People Competing at Sectionals
Why should I stretch? Does a cheetah stretch before it chases its prey?
A word on knees, elbows, boobs, form and intensity
Oprah takes one step forward, then six steps back
Everyone at Derby City should sign up for the 2010 CrossFit Games Central East Sectional Qualifier.
“But Coach, I saw the videos from the CrossFit Games! All the competitors are beastly fire breathers. I have no business competing against them.” Bullshit! There are already over 400 competitors signed up for the Sectional. I assure you that there are not 400 fire breathers. Tons of people are signing up who are new to CrossFit or at the same level of fitness as you.
“But Coach, I can’t do all the workouts rx’d” Not a problem! Just like when you are at Derby City, the workouts can be scaled. The idea of the sectionals is to give everyone a chance to get a taste of what it is like to compete in the CrossFit Games.
“But Coach, I have never competed in anything in my life.” And now is your chance!!! There is a lot of camaraderie at Derby City. Everyone is cheering you on and helping you push yourself a bit farther than you thought you were able. Imagine being in an arena with hundreds of people cheering you on. It is a truly amazing experience that everyone should live through at least once in their life.
“But Coach, the workouts are going to be really hard….” Okay, this one is true for sure, but ask yourself, “Aren’t all your workouts hard?”
Sign up now!!! Represent Derby City. I would be proud to point each and everyone of you out while you are competing and yell, “He/She’s from Derby City!!!”
This year’s Central East Sectional Qualifier is going to be at the Greater Columbus Convention Center in Columbus, OH on March 7th. Register by clicking here.
 The Crew w/ Louie Simmons of Westside Barbell
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What is DCCF? The essence of CrossFit is a view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges and being asked to perform random feats drawn from the hopper. The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations.
Workouts involve the use of kettlebells, bodyweight drills, Olympic weight training, and cardiovascular conditioning. Unlike other gyms, A COACH IS ALWAYS AVAILABLE to assist and direct you to ensure safe and proper technique and help achieve long-term success. Furthermore, this coach is included as part of your monthly membership. As a member of Derby City CrossFit, not only will you get coaching every day you’re at the gym, you will also have access to a massage therapist, Pilates classes, and nutritional advice.
CrossFit is focused on improving performance in the 10 recognized general physical skills of fitness:
• Cardiovascular Endurance
• Speed
• Muscular Strength
• Muscular Power
• Agility
• Balance
• Coordination
• Accuracy
• Flexibility
• Stamina
We’re conveniently located in the heart of downtown Louisville, inside the Sign-A-Rama building on E. Market St. Give it a try, Louisville! You’ll never want to try another gym!
If you still want to know more, click here. Disclaimer All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
The information and opinions expressed here are believed to be accurate, based on the best judgment available to the authors, and readers who fail to consult with appropriate health authorities assume the risk of any injuries. In addition, the information and opinions expressed here do not necessarily reflect the views of every contributor to Derby City CrossFit. Derby City CrossFit acknowledges occasional differences in opinion and welcomes the exchange of different viewpoints. The publisher is not responsible for errors or omissions.
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Looking at my calendar to see if I can do the Sectionals! I’m pretty excited for the Garage Games this weekend, I hope I get to do this too.
Things I overhead in the gym this morning
” I hate jump rope if I haven’t pee’d”
just another reason to show up at 6am, you never know what you’re going to hear
more things overheard at the gym today…
” I didn’t want to throw up because I didn’t want anyone to know I had oatmeal for breakfast.”
“I know why my husband doesn’t drink, he’s about three drinks away from a homosexual experience. He told our son to New Moon, what the f@ck!”
Hey guys, Is the “Here” link supposed to be the endurance wod? I’ve gone to the site a few times and I think its the anaerobic wod for the cf endurance site.
My mistake Lega… I’ll get the link fixed.
Ahahah! You overheard me wrong coach…I said….”I hate jump rope cuz it MAKES me pee!”
I am still a grain of sand, on the beach that is DCCF, so I can only imagin the things coach has put some us through. But, if you haven’t drug the sled yet give it a try. Nice one coach, I look forward to tomorrows challenge.